What Type of Fat should I eat and Why???

Hmmm... Why does Noreen tell me to eat fat when that is exactly what I want to lose?? The days of the low fat/non-fat diet are over! That being said, don't hop in the car and head to the fast food restaurant. There are different types of fat and some are better than others.

Saturated Fat - This is the type of fat that I would like you to try to cut back on. This is animal fat, lard etc... Who uses lard, I know but it is an example of a saturated fat. A good way to understand saturated fat is that it is solid at room temperature. When you make a beef stew and put it in the fridge over night, that layer of white, waxy stuff that is floating on top the next morning, that is saturated fat. Skimming it off will make a big difference in the calorie and fat content of the food. This does not mean you have to give up meat, as you know, meat is a very good source of protein, something that will help you to lose weight. My suggestion is to choose leaner cuts of meat. Watch for marbleing when you are selecting red meat, marbeling is the fat within the meat. You can easily cut fat off the outer edge of a steak but it is difficult to remove it from within the meat. Choose white meat over dark meat when selecting poultry and try to choose non fat or low fat dairy products. Another way to "defat" ground beef is to brown it on the stove and then put it in a strainer in the sink and "wash" the meat with warm water, you will be amazed at how much fat you can rinse off the beef. SImply return it to the pan after rinsing it and season as usual. Very similar to what you would do if you were rinsing canned kidney or garbanzo bean to rid of excess salt. Saturated fats can be a factor in clogging your arteries which can lead to heart disease. There is also some research indicating saturated fat may be linked to type 2 diabetes.

Polyunsaturated Fats - These are fats coming mainly from plant based foods and oils. Corn, safflower, sunflower oil. Omega 3 fatty acids are also polyunsaturated fats, these are the types of fats also referred to as fish oils. Found in several types of fatty, cold water fish, walnuts, ground flax seed and flax oil. There is strong evidence that this type of oil can be very helpful in warding off heart disease.

Monounsaturated Fats - These are the fats obtained from olive oil, peanut oil, canola oil, nuts, seeds and avocados. I guess we could call these the healthy fats. These are the types of fats to focus on while staying within your fat budget.

Trans fats - This is a type of fat that for the most part is created during food processing when trying to make a liquid fat more solid. It aids in extending the shelf life of a food and makes some fats easier to cook with. AVOID these fats as they can be harmful to your heart. It is required for the food processor to label a food that has trans fat in it so check the label. Although many food companies have eliminated trans fats, some margarines still contain them.

This is a lot of information regarding fat, bottom line. There is a place for healthy fats in the diet. They help to maintain blood sugar and keep you full. But remember - they also have calories. Become aware of the calorie content of the types of fats you enjoy. Peanut butter is great when you stick to 1 or 2 tablespoons. Several more and you will not see the scale change. Nuts are another type of food that you need to check the portion size. About 23 almonds is a portion, not 1/2 the can.

Stay Healthy - Noreen